Tips to start a morning routine

Get Moving in The Mornings

Whether you’re a working parent or you stay at home with the kiddos, if you struggle to be an early riser, check out these tips to help you start the day off right.

BY HOLLEY GRAINGER, MS, RD

The world seems to be divided into two types of people: those who are morning people, and those who are not. Doesn’t it seem like some folks are just born with the innate ability to wake up in the morning well-rested, refreshed, and ready to conquer the world, while others of us can’t even make it to work or the carpool line on time without a giant coffee stain down the fronts of our shirts?

For those of you who fall into the second half of that statement, fear not! While stress-free mornings may be second-nature for some, there are several habits, techniques, and hacks that the rest of us can adopt to—little by little—become more of a morning person.

We all know the importance of getting a a good night of sleep, but below are six additional tips to help get your moving in the mornings.

Adopt an a.m. routine. Even if it’s something as simple as having coffee in the same chair every morning, having a consistent regimen that you follow every day can help get your mind on the right track for the day. Other ideas: a coldwater face splash first thing when you get out of bed, keeping a notepad and pen (or the Notes app on your phone) handy for making a morning to-do list, or a quick walk or even a few minutes of stretching to clear your head.

CONTINUED ON PAGE 21 MAKE-AHEAD BREAKFAST

Mornings in our household are nothing short of hectic. We are a bunch of sleepyheads, so trying to get my girls dressed and out the door on time PHOTOS COURTESY OF HOLLEY GRAINGER is nothing short of Apple-Cinnamon Overnight Oats chaotic. Thankfully, can be prepped ahead for a quick make-ahead recipes and easy morning meal. for breakfast give us a few extra minutes to sit down together for a wholesome meal. Enter overnight oats: the best make-ahead breakfast ever. Overnight oats can be customized with any of your favorite flavors, but I’m a big fan of using apples, cinnamon, peanut butter, cocoa powder, and berries.

APPLE-CINNAMON OVERNIGHT OATS

This recipe combines heart-healthy oats, ground flaxseed, and walnuts for a delicious make-ahead breakfast.

1 cup old-fashioned oats 1 tsp. to 1 Tbsp. ground flaxseed 1 tsp. cinnamon 1 cup 1% milk 1 tsp. vanilla extract 2 Tbsp. chopped walnuts (divided) 1/2 cup chopped apples (divided)

Vanilla Greek yogurt or peanut butter, optional

Combine first 5 ingredients in a bowl or mason jar. Stir until combined. Add half of the walnuts and apples; stir. Refrigerate overnight for 6 to 8 hours.

When ready to eat, stir in remaining walnuts and apples, and top with vanilla Greek yogurt or peanut butter, if desired.

Drink water first to rehydrate. After a good night of sleep, our bodies can be in a state of mild dehydration. Before reaching for your coffee mug, try drinking a glass or two of water to rehydrate. Plain is great, or go for hot lemon water. Tip: Fill up your water bottle the night before, and store it in the fridge so you already have cold H2O to start your morning.

Plan ahead. Making breakfast the night before, setting the coffee pot to automatically start, or having all of your breakfast bowls and utensils laid out are all ways to save precious minutes before you head out the door for the day. For a filling make-ahead option, try Apple-Cinnamon Overnight Oats (see page 20).

Add movement first thing. Going for a short walk, doing a quick stretch or yoga series, or completing a couple minutes of bodyweight exercises like lunges or pushups are sure ways to get your blood flowing, heart pumping, and mind acclimated to get the day started off on the right foot. With the mild Alabama weather we enjoy most of the year, getting some fresh air by walking your neighborhood is a great choice, too.

Try positive affirmations. Mindset is everything! It might sound cheesy, but giving yourself a pep talk or reciting words of affirmation are both ways to start the day off on a positive note. Take a tip from dietician Shannon Aleise Garcia, and type some positive affirmations into your cell phone alarm. Even something as simple as waking up to a motivating phrase, Bible verse, or quote such as “You got this” can set you up for success. Dayle Hayes, the RD behind schoolmealsthatrock.org, recommends setting one of your favorite songs as the ringtone for your alarm to start your day off on the right note.

Eat breakfast. Breakfast doesn’t have to be an elaborate sit-down meal, but it should include a good source of protein, fiber, and healthy fats. Having each of these components in your morning meal will help you fuel up for a productive day. No time for a full meal? No problem. Even something as simple as a glass of milk, handful of nuts, and a piece of fruit will provide you with the protein, healthy fats, and fiber you need for a filling morning meal.